3-Day Circuit Training (Day 1) - CHEST & TRICEPS & ABS

3-Day Circuit Training (Day 1) - CHEST & TRICEPS & ABS

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 2 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

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3-Day Circuit Training (Day 1) - CHEST & TRICEPS & ABS
  • Dumbbell Presses - (All Views)
    00:30
    Dumbbell Presses - (All Views)

    Dumbbell Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres ...

  • Incline Dumbbell Presses - (All Views)
    00:30
    Incline Dumbbell Presses - (All Views)

    Incline Dumbbell Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major
    - Serratus anterior
    - Pectoralis major, clavicular part

    TRICEPS
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Middle deltoid

    BACK
    ...

  • Dumbbell Flys - (All Views)
    00:30
    Dumbbell Flys - (All Views)

    Dumbbell Flys - (All Views)

    ///// PRIMARY MUSCLES WORKED

    CHEST
    - Pectoralis major, clavicular part
    - Pectoralis major, sternocostalis part

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Sternocleidomastoid
    - Scalenes

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    -...

  • Triceps Kickbacks - (All Views)
    00:30
    Triceps Kickbacks - (All Views)

    Triceps Kickbacks - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - [R] Triceps brachii, lateral head
    - [R] Triceps brachii, long head

    FOREARMS
    - [R] Anconeus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - [R] Anterior deltoid
    - [R] Middle deltoid
    - [R] Posterior deltoid

    BACK
    - [R] Teres major

    CHEST
    ...

  • Triceps Kickbacks - (All Views) - LEFT
    00:30
    Triceps Kickbacks - (All Views) - LEFT

    Triceps Kickbacks - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - [L] Triceps brachii, lateral head
    - [L] Triceps brachii, long head

    FOREARMS
    - [L] Anconeus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - [L] Anterior deltoid
    - [L] Middle deltoid
    - [L] Posterior deltoid

    BACK
    - [L] Teres major

    CHEST
    ...

  • Crunches - (All Views)
    00:30
    Crunches - (All Views)

    Crunches - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major

    CHEST
    - Serratus anterior

    ABS
    - External oblique
    - Rectus abdominis
    - Internal oblique

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    CHEST
    - Pectoralis major

    GLUTES
    - Gluteus maximus
    - ...

  • Lying Straight-Leg Raise - (All Views)
    00:30
    Lying Straight-Leg Raise - (All Views)

    Lying Straight-Leg Raise - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - Rectus abdominis

    HIP
    - Psoas major

    QUADS
    - Rectus femoris

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique
    - Internal oblique

  • Side Plank - (All Views)
    00:30
    Side Plank - (All Views)

    Side Plank - (All Views)

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Internal oblique
    - Quadratus lumborum

    GLUTES
    - Gluteus medius

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Spinalis thoracis

    ABS
    - Rectus abdominis

  • Side Plank - (All Views) - LEFT
    00:30
    Side Plank - (All Views) - LEFT

    Side Plank - (All Views) - LEFT

    ///// PRIMARY MUSCLES WORKED

    ABS
    - External oblique
    - Internal oblique
    - Quadratus lumborum

    GLUTES
    - Gluteus medius

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Iliocostalis thoracis
    - Spinalis thoracis

    ABS
    - Rectus abdominis

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